20 minute EMOM
(Heavy as you can)
Complex of:
Power clean
Front squat
push jerk
Split jerk
Just because its simple, it doesn't mean its easy. Warm up thoroughly and then try to hit a new PB.
Snatch
1-1-1-1-1-1
Happy birthday Ellen! So chuffed to see all the progress you're making. Here's a WOD to celebrate!
Can anyone go unbroken?
"Ellen"
For time:
17 deadlift (120/90)
1km row
50 STOH (50/35kg)
20 minute AMRAP
30 Double Unders
20 KBS (24/16)
10 Wall Balls
Some residue chalk from a cheeky bucket rub, or even a full blown blow out, kicking the bucket across the box accidentally or on purpose...is really not a drama. I don't really care. It's a unavoidable hazard aaaaaand makes you 25% stronger, do not argue with science!
What is not cool though...is leaving your used chewing gum on the side. We work hard to make that gym feel like it's yours, please treat it as such!
Be a DUDE...not a DICK!
CrossFit Cardiff WoD
3 Rounds for time of:
Run 400m (together)
30 deadlifts (100/70kg)
60 Burpees.
So partners will run 400m together, return to the barbel and between them accumulate 30 and 60. Work can be split as they wish, but both athletes can work at the same time. Therefore the fastest way to get the work done, is to go mental on the burpees to try and get them finished at the same time as the deadlifts...ready for the run.
F**K that was fun! Loooooads of atmosphere through all classes and people PBing the hell out of their Clean and Jerks...I have no idea how after all that but love it all the same!
Amazing effort!
CrossFit Cardiff WoD
3 Rounds for time of:
20 Box Jumps (24/20)
10 OHS (70/50kg)
20 TTB
please post times to the whiteboard
From a longer gasser, to a sprint. Tomorrows workout will challenge speed, strength and technique. Get after it.
Take a look at this dude...Yeison Lopez, he weights 77kg and is SEVENTEEN!!!! Buuuuut he didn't row 20 calorie in a C2 before that lift so...
CrossFit Cardiff WoD
7 Rounds, each for time and load of:
Row 20/15 cals
1 Clean & Jerk
Rest 3mins between rounds.
Please post times and load to the whiteboard....good luck!
When it give you toothache, you know it's good 2017 CrossFit Games Open prep!
Thank you all for being legends and donating hard earned cash to such a worth cause this past weekend. Heros.
CrossFit Cardiff WoD
4 Rounds, each for time of:
12 KB snatch 24/16kg (on one arm, then switch sides)
3 rope climbs
100 double unders
Rest 3mins between rounds.
please post times to the whiteboard...
Suuuuuuuuuuuch a bunch of dude you lot are. Thank you so much for heading to the box and throwing down for such a worthwhile cause. Loads of love to you all!
CrossFit Cardiff will match the money raised and donate it to the fund tomorrow.
A spicy little f**ker to start the week, with an early post so that you can come to terms with it and NOT cherry pick like MoFo's
CrossFit Cardiff WoD
3 Rounds For Time of:
10 Thrusters (45/35kg)
10 C2B Pull Ups
Rest 4mins
2 Rounds For Time of:
14 Thrusters (45/35kg)
14 C2B Pull Ups
Rest 2mins
1 Round For Time:
18 Thrusters (45/35kg)
18 C2B Pull Ups
GOOD LUCK!!!
A rare Saturday workout posting for you guys. Usually reserved as a special surprise but tomorrow we have a special opportunity to help the wider CrossFit community.
Rachel Park unexpectedly passed away on the 27th of December leaving behind her husband and their 9 month old triplet daughters. They were recently in the news about being home in time for Christmas.
Bill Swampy Moore and CrossFit No Ego are running a fund raising WoD to raise money for their family at this terrible time.
Please come to the gym and help out, anything that you can give would be very much appreciated. If you can't be there but would like to donate something, please click here
Alex and Phil will be leading the workout, so please come and help them out.
See you Monday legends...
CrossFit Cardiff WoD
'Park Triplets'
Poppie
AMRAP 3mins
3 Power Cleans (50/30kg)
6 Goblet Squats (24/16kg Kettlebell)
9 Hand Release Press Ups
Rest 60s
Mollie
AMRAP 6mins
3 Power Snatch (50/30kg)
6 Burpees
9 Kettlebell Swings (24/16kg)
Rest 60s
Evelyn
AMRAP 9mins
3 Clean and jerk (50/30kg)
6 Pull Ups
9 Ab Mat Sit Ups
Rest 60s
3 Rounds for time of:
Run 400m
39 Back Squats (50/30kg)
Please post total reps and total time, including rest to comments...
Friday partner WOD!
Triple 'Jackie'
3 rounds for time:
- 1000m row
- 50 thrusters (20/15)
- 30 pull ups
In pairs complete the workout with only one person working at a time. You can split it between you anyway you like. DO NOT DROP THE EMPTY BAR!
'Macho man'
20 minute EMOM:
- 3 power cleans
- 3 front squat
- 3 stoh
You choose the load. The idea is to keep the same weight throughout the 20mins however be ambitious, it's ok if you struggle and need to scale down mid WOD. Score is the weight used.
Bellow is the video of Matt Fraser doing this WOD with 93kg 😳
Back to normal open hours from today.
Part A - warm up/accessorie work
EMOM for 15 mins complete:
- 1st min - 15 hip extensions
- 2nd min - 10 dumbbell push press
- 3rd min - 5 strict toes to bar
Part B - Diane
for time:
21 - 15 - 9
- deadlift (100/70)
- handstand push ups
BANK HOLIDAY OPEN TIMES - The gym is open at 10am tomorrow, crazy partner WOD at 11am, shuts at 12pm .
The 1000 rep challenge !
For time in pairs complete:
- 100 pull ups
- 100 kettle bell lunges (32/24)
- 100 push ups
- 100 kettle bell swings (32/24)
- 100 sit-ups/Ghds
- 100 kettle bell goblet squat (32/24)
- 100 box jumps (24/20)
- 100 burpees
- 100 wall balls (20/14)
- 100 calories on the rower
Partner WOD Friday
Running clock:
a) 10 minutes to establish a 1RM Squat Clean (combine scores)
straight into:
b) 15 Minute AMRAP
- 20 TTB
- 20 HSPU
- 20 KBS (24/16)
(Split the work however you want)
Total score is the combined weight (kg) in a) plus the reps in b)
Christmas jumpers are optional, partners are compulsory!
10-1
Power Snatch (50/35)
OHS (50/35)
Each set has to be unbroken, I.e 10 power snatch AND 10 OHS unbroken (20 reps total) before dumping the bar then moving onto the set of 9's
Tomorrow is the shortest day of the year.
We will have just 7 hours 49 minutes of daylight.
BUT. From now on for the next 6 months, each day will have around 3 or 4 minutes more light in it. Remember that in January.
For time:
75 Wall Balls (20'/14')
Row 1km
75 Wall Balls (20'/14')
How many of the girls can break 12 minutes? (Guys, 10 minutes is the goal for you)
A) 3 rounds for form
10 back extensions
10 GHD sit ups
B) 21-15-9
Deadlifts (120/80)
Box Jumps (30"/24")
There is only 5 days until xmas!!!!!!
A) 40 STOH (70/45)*
*everytime you break, perform 50 DU
(8 minute cap)
B) After 8 minutes begin "death by CTB Pull Ups"
1 CTB pull up on first minute
2 on the second minute etc.....
continue until you cant complete the required number of pull ups.
